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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Unrated
Created By:
rtriggs on March 11, 2010
Users:
0 
Comments:
See comments
Workout Category:
Toning
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Biceps, Back, Shoulders, Trapezius, Abs, Lower Back, Forearms, Chest, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Biceps
Machine Preacher Curls--60
Seated Hammer Curls--60
EZ Curl Bar Curls--60
Cable Curls--60
Standing Barbell Reverse Curls--60
Barbell One-Arm Biceps Curl--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Stairclimbing Machine0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Back
Wide-Grip Front Pulldowns-1060
-1060
-1060
One-Arm Dumbbell Bent-Over Rows-1060
-1060
-1060
Biceps
Standing Alternate Dumbbell Curls--60
--60
--60
Shoulders
Lateral Dumbbell Raises--60
--60
--60
Trapezius
Barbell Upright Rows--60
--60
--60
Biceps
Standing Barbell Curls--60
--60
--60
Back
Seated Cable Rows--60
--60
--60
Abs
Hanging Leg Raises--30
--30
--30
Lower Back
Machine Low Back Extensions--60
--60
--60
Back
Bent-Over Barbell Rows--60
--60
--60
Forearms
Barbell Wrist Curls--60
--60
--60
Trapezius
Dumbbell Shrugs--60
--60
--60
Shoulders
Seated Barbell Front Press--60
--60
--60
Biceps
Barbell Preacher Curls--60
--60
--60
Back
Wide Grip Front Chin-Ups--60
--60
--60
Lower Back
Deadlifts--60
--60
--60
Biceps
Incline Dumbbell Curls--60
--60
--60
Back
Wide-Grip Behind-The-Neck Pulldowns--60
--60
--60
Biceps
Standing Barbell Reverse Curls--60
--60
--60
Forearms
Barbell Reverse Wrist Curls--60
--60
--60
Shoulders
Standing Barbell Press--60
--60
--60

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